Mpendadzuwa lero - imodzi mwa mbewu zofala, ndipo n'zosadabwitsa kuti alimi ambiri amadyetsa nkhuku ndi zochokera zake.
Monga mukudziwira, mbewu za zomerazi zili ndi mitundu yambiri ya mavitamini, mafuta ofunika ndi mankhwala ena ofunikira. Komabe, alimi ena a nkhuku amabweretsa mbewu ku zakudya za mawadi awo mosasamala komanso mosamala, chifukwa amakhulupirira kuti izi ndizopangidwira kwambiri ndipo zimakhala ndi zotsatira zowononga thanzi la nkhuku.
M'nkhaniyi tikambirana mwatsatanetsatane ubwino ndi kuvulaza mbewu za mpendadzuwa kwa nkhuku, komanso kudziwa malamulo omwe amagwiritsidwa ntchito podyetsa mbalame.
Kodi n'zotheka kudyetsa nkhuku ndi mbewu za mpendadzuwa
Mbeu za mpendadzuwa ndi zochokera kwazo zimagwiritsidwa ntchito kwambiri ndi munthu. Mwa iwo amakonza zakudya zosiyanasiyana, komanso amagwiritsidwa ntchito ngati maziko a kukonza chakudya cha ziweto.
Koma sikuti zakudya zonsezi zimakhudza zamoyo, kuphatikizapo nkhuku, makamaka pambuyo poyambirira, kutentha ndi zina.
Zachilendo
Mbeu zazikulu zimagwiritsidwa ntchito popatsa nkhuku zowonjezera nyama ndi mazira, kotero mukhoza kuziika pa zakudya popanda mantha kuti zikhale ndi thanzi la nkhuku. Koma musaiwale kuti zipatso za mpendadzuwa zili ndi caloric yokwanira, komanso mafuta ambiri.
Choncho, chakudya ichi ndi choyenera kwa akuluakulu. Ichi ndi chifukwa chake kuyika mbewu kumadya nkhuku sikuyenera kukhalapo kale kuposa masiku 25-30 atabadwa.
Ndikofunikira! Ngati vuto la kuperewera kwa anapiye, mpendadzuwa umaloledwa kudyetsa nkhuku zoposa 1 sabata (osachepera 5 peresenti ya chakudya chonse). Komabe, chakudya chino chiyenera kutsukidwa kuchokera ku mankhusu ndi kusamba.
Nkhuku zazing'ono za mpendadzuwa zimayambitsidwa kudya zakudya pang'onopang'ono, monga zowonjezeramo zakudya zosakaniza. Choyamba, kuchuluka kwa mankhwalawa sikuyenera kupitirira 1% ya chakudya cha tsiku ndi tsiku, koma m'kupita kwa nthawi mphamvu yake ikuwonjezeka kufika 15%. 
Nthawi yabwino kwambiri yolowera mbewu za mpendadzuwa kupita ku zakudya ndi yophukira ndi pakati pa nyengo yozizira. M'chaka ndi chilimwe, mpendadzuwa mu zakudya za nkhuku siziyamikiridwa, chifukwa izi zingachititse kunenepa kwa mbalameyi.
Zakudya zochokera ku mpendadzuwa ndizo zikuluzikulu zamagetsi, komanso zimalola kuti mbalameyi ipeze mafuta osungira nthawi yozizira, yomwe ili yofunikira makamaka m'madera omwe ali ndi nyengo yovuta ya kumpoto.
Tikukulangizani kuti muwerenge zomwe mungapereke kwa nkhuku ndi zomwe siziri, momwe mungadyetse nkhuku, komanso ngati n'zotheka kupereka nkhuku m'malo mwa madzi.
Mbewu ili ndi mapuloteni ambiri (pafupifupi 20 peresenti ya misala yonse) ndi zamtengo wapatali za amino, zomwe ziri zofunika kuti chitukuko chitukulire bwino, komanso kuti zikhale zokolola bwino.
Kuwonjezera apo, sitiyenera kuiwala kuti mbewu zopangidwa ndi mpendadzuwa zimakhala ndi mankhwala ochuluka kwambiri a antioxidants, potaziyamu, calcium, phosphorous, magnesium, sodium, iron, selenium, manganese, zinki) ndi mavitamini (A, B1, B2, B5 , B6, B9, E). Choncho, kuyambitsa mbewu mu zakudya za nkhuku kumathandiza kusintha thanzi lake, kuteteza chitetezo chochuluka, komanso kumatulutsa kamvekedwe kake komanso kumapangitsa kuti nkhuku zitheke.
Fried
Ngakhale kuti mbewu yokawotcha imakhala yosiyana ndi zonunkhira zapadera ndi kukopa nkhuku zambiri kuposa mbewu zopanda mpendadzuwa, sizikulimbikitsidwa kuti zikhalepo monga mankhwala monga chakudya. 
Pochita chithandizo cha kutentha, mbeu imataya zakudya zambiri ndi mavitamini, pamene mafuta amasinthidwa kukhala mankhwala ovuta kwambiri m'mimba. Chotsatira chake, mbewu yokazinga imakhumudwitsa kwambiri pamatumbo, omwe angayambitse matenda osiyanasiyana.
Mukudziwa? Chikhalidwe cha mpendadzuwa chinayamba ku North America pafupifupi zaka zikwi zisanu zapitazo, m'madera amasiku ano a Arizona ndi New Mexico (USA).
Contraindications ndi kuvulaza
Mbeu za mpendadzuwa zimaonedwa kuti zili zotetezeka komanso zathanzi kwa nkhuku zokhudzana ndi nkhuku, choncho sichimatsutsana. Komabe, ziphatikizireni mu zakudya ziyenera kukhala mosamala. Silikulimbikitsidwa kwambiri kugwiritsa ntchito mpendadzuwa popatsa anapiye ndi anyamata pansi pa masiku 25-30.
Izi ndi chifukwa chakuti mbewuzi zili ndi mafuta ambiri, omwe nthawi zambiri amakhudza zofooka za m'mimba za anapiye. Pankhaniyi, mbeu imatha kuyambitsa matenda otsegula m'mimba komanso zovuta zina zamagetsi.
Musagwiritse ntchito nkhanza mbewu ndikudyetsa nkhuku zakale. Chifukwa cha kumwa kwambiri mafuta, mankhwalawa amachititsa kuti munthu azilemera kwambiri. Izi zimawopsyeza mavuto aakulu osati thanzi labwino, komanso chifukwa cha zokolola za nkhuku. 
Kunenepa kwambiri kumapangitsa kuwonongeka kwa mtima wamagetsi ndi kagayidwe kamene kagayidwe kamene kamene kangapangitse kufa kwa mbalameyo. Kuonjezera apo, kulemera kwakukulu kumakhudza nkhuku kupanga nkhuku, komanso kutha kulemera kwa minofu.
Pachifukwa ichi, kunenepa kwambiri kungayambitse kuwonongeka kwa ulimi ku nkhuku komanso kuwonongeka kwakukulu kwa famu.
Ndikofunikira! Mbeu za mpendadzuwa sizilangizidwa kuti zigwiritsidwe ntchito ngati chakudya m'madera omwe muli zovuta zachilengedwe. Chomerachi chimatha kudziunjikira ndi kuika mu zipatso zake kwambiri poizoni cadmium ndi kutsogolera, zomwe zingathe osati kokha dinani nkhuku Matenda amtundu uliwonse, komanso amapezekanso m'magulitsidwe omaliza a nkhuku.
Kodi n'zotheka kupereka nthanga za mbewu
Manyowa a mpendadzuwa ndi amodzi mwa omwe amapezeka kwambiri ndi kulima chomera ichi. Gawo la mankhusu ndi pafupifupi 15-20% la kulemera kwake kwa mbewu, kotero pamene mukukolola ndikukonzekera mbewu, funsoli limayamba kugwiritsa ntchito kapena kugwiritsa ntchito bwino muzosowa zachuma.
Kuphatikizapo chakudya chowonjezera cha mitundu yambiri ya nyama ndi mbalame. Monga mukudziwira, mankhusu ndi osauka mu mapuloteni osiyanasiyana, mafuta, mavitamini ndi mchere, komanso zakudya zake zimakhala zochepa kwambiri. 
Katunduyu ali ndi zida zambiri (pafupifupi 50 peresenti ya misala yonse) ndi zina zovuta. Choncho, sizingalimbikitsidwe kuti tipeze nkhuku yoyenera mu zakudya za nkhuku: chifukwa cha matumbo apadera a matumbo, matupi awo sangathe kutaya bwino ndikudya zakudya zamtundu wovuta.
Zakudya zimenezi sizidzakhudza zokolola ndi thanzi la mbalame, koma m'malo mwake zingayambitse kupweteka kwa m'mimba komanso matenda ena.
Mukudziwa? Kwa nthawi yoyamba, mafuta a mpendadzuwa anaponyedwa ku UK mu 1716. Mpaka nthawi imeneyo, mpendadzuwa idakula ndi anthu a ku Ulaya okha okongoletsera.
Chinanso chikhoza kudyetsa nkhuku
Pofuna kupereka nkhuku zakudya zabwino komanso zabwino, chakudya cha tirigu sichikwanira. Ngakhale kuti ali ndi thanzi labwino komanso mphamvu, nthawi zambiri sakhala ndi zinthu zonse zofunika pa ntchito yofunikira. 
Choncho, kuwonjezera pa mbeu, nkhuku ziyenera kudyetsedwa ndi masamba osiyanasiyana ndi zinthu zina zomwe zili ndi mavitamini ofunika kwambiri.
Mbatata
Mbatata ndi zothandiza kwambiri komanso zimakhala ndi zakudya zowonjezera, choncho chakudya cha nkhuku chiyenera kupindula ndi mankhwalawa. Ntchito ya mbatata tsiku ndi tsiku imathandiza kuti thupi likhale ndi ascorbic acid, mavitamini B2, B3, B6, komanso zakudya zabwino.
Werengani zambiri za momwe mungaperekere mbatata ku nkhuku.
Izi zimapangitsa kuti kachulukidwe kachipangizo kamene kamapangidwe mu thupi, kuti lifulumizitse njira zowonjezera mapuloteni, zomwe zimathandiza osati nkhuku zofunikira zokha, komanso zokolola zawo zonse.
Komabe, mbatata ndi zotetezeka kwa thupi la mbalameyi mu mawonekedwe owiritsa. Zomera zobiriwira zili ndi mankhwala owopsa kwa mbalame, solanine, yomwe imangowonongeka kokha chifukwa cha chithandizo cha kutentha kwa nthawi yaitali. 
Chogwiritsiridwa ntchitochi chimagwiritsidwa ntchito pa chakudya osati kale kuposa masabata atatu pambuyo pa kubadwa kwa nkhuku, pomwe mtengo wa tsiku ndi tsiku kwa munthu wamkulu siposa 100 g, komanso kwa nyama zinyama - zosapitirira 50 g.
Ndikofunikira! Mazira a mbatata amadandaula kwambiri ngati chakudya cha nkhuku, chifukwa ichi ndi chakudya chokwanira cha m'mimba mwawo.
Nsomba
Nsomba zapamwamba ndizo zowonjezera potassium ndi phosphorous, kotero popanda izo n'zosatheka kulingalira zakudya zabwino za nkhuku.
Nsomba ndizofunika makamaka pakukula kwa minofu ndi minofu, komanso panthawi yopanga mazira, popeza kashiamu wochuluka masiku angapo amatha kuyambitsa mazira ndikuwoneka mazira.
Zakudyazo ndizoyenera nsomba zosawidwa bwino zophika bwino, monga momwe zimayambira mazira omwe angayambitse matenda a helminth ndi zovuta zosiyanasiyana zamagetsi. Kudyetsa nsomba sikugwiritsidwa ntchito kuposa 2-3 pa sabata, 5-6 g pa tsiku pa tsiku, ndipo mankhwalawa ayenera kusakanizidwa bwino ndi zakudya kapena zakudya zina.
Kabichi
Kabichi ndi imodzi mwa ndiwo zamasamba zofunikira, zomwe ziyenera kuphatikizidwa mu zakudya zokhala ndi mbalame zabwino kuyambira pa 20 mpaka 25 tsiku lobadwa. Mbewu imeneyi ndi imodzi mwa mavitamini ndi ma mchere ofunika kwambiri omwe amathandiza kuti thupi likhale loyenera komanso likuthandizira kupititsa patsogolo chitetezo champhamvu. 
Kuwonjezera apo, kabichi imatha kutsuka matumbo, komanso kuchotseratu mitundu yonse ya zilonda za zilonda zam'mimba m'mimba ndi kusintha chimbudzi. Kawirikawiri, masamba amaperekedwa kwa mbalameyi mu mawonekedwe opaka ndi odulidwa bwino, osakaniza ndi masamba ena kapena chakudya chouma.
Nthawi iliyonse kabichi ikatetezedwa, kenako imagwiritsidwa ntchito monga vitamini wothirira m'nyengo yozizira. Kupereka kabichi kwa nkhuku kumakhala tsiku ndi tsiku, pamene mtengo wa tsiku ndi tsiku kwa munthu wamkulu uli pakati pa 50-60 g.
Pezani ngati mungapereke nkhuku, oats, adyo, anyezi, nyama ndi fupa komanso fupa.
Nyemba
Mitundu ya nyemba zabwino kwambiri ndizochokera ku mapuloteni komanso amino acid. Ichi ndi chifukwa chake nyemba ziyenera kumaphatikizapo kudya zakudya za nkhuku panthawi ya kukula kwachangu ndi kulemera, komanso panthawi yagona, kukonza dzira ndi khalidwe la dzira.
Monga chakudya, nyemba zimagwiritsidwa ntchito kale kuposa masabata 3-4 aang'ono, omwe ali ndi nyemba zophikidwa bwino zomwe zimaonedwa kuti ndizofunikira komanso zoyenera kudya. 
Nyemba zingagwiritsidwe ntchito tsiku ndi tsiku, pamene kuchuluka kwake mu zakudya kungachepetsedwe kwa 1/4 mwa chakudya chonse. Koma zothandiza kwambiri zimaganiziridwa nthawi yowonjezera zakudya za nyemba, zomwe zimakhala ndi zakudya zina zomwe zimakhala ndi mapuloteni.
Mkate
Kawirikawiri, zakudya zokonzedweratu kwa anthu sizikulimbikitsidwa ngati chakudya cha nkhuku. Komabe, chakudya chochepa cha chakudya chawo chimakhudza kukula, chitukuko ndi zokolola.
Werengani zambiri za ngati n'zotheka kupereka mkate kwa nkhuku zowika.
Amadzaza thupi la mbalame ndi mapuloteni ofunika kwambiri, chakudya ndi mavitamini a gulu B, omwe ndi ofunika kwambiri kuti kagwiritsidwe ntchito ka chitetezo cha mthupi chitetezeke, kukhala ndi thanzi labwino, komanso kukolola. Monga chakudya choyenera kokha zowuma zophika mkate wa rye.
Kuphika mapira kumapereka nkhuku nthawi ndi nthawi, maphunziro a kanthawi kochepa komanso mbalame zazikulu, pamene rusks imakhala yosakanikirana ndi tirigu kapena zakudya zowuma. Mtundu wochuluka wa zovala zoterezi zisapitirire 40 peresenti ya chakudya chambiri. 
Chakudya choyenera ndi cholemera cha mtundu wa nkhuku zabwino kwambiri ndi nkhuku yaikulu osati ya thanzi la mbalame zokha, komanso kupeza zogulitsa nkhuku zabwino. Pazinthu izi, mitundu yonse yowonjezeretsa imagwiritsidwa ntchito, imodzi mwa iyo ndi mbewu za mpendadzuwa.
Mukudziwa? Nkhokwe zakutchire zakutchire zimatulutsidwa koyamba ku Ethiopia masiku pafupifupi 3,000 zapitazo. Motero mbalameyi imatengedwa kuti ndi imodzi mwa ziweto zakale kwambiri.Koma kuti mbewu izibweretsere zabwino kwa mbalameyo, munthu ayenera kutsatira mosamalitsa malangizo omwe akudyetsa mbalame ndi mankhwalawa. Apo ayi, chakudya chochulukira kwambiri cha mafuta chimayambitsa kunenepa kwambiri ku nkhuku komanso kuchepa kwakukulu kwa ulimi wamakono.
Mayankho ochokera ku intaneti
